Monday: come back, two heads

Tuesday: chest, three heads

Wednesday: shoulders, legs

Thursday: come back, two heads

Friday: chest, three heads

Saturday: shoulders, legs

Training plan 2:

Monday: Chest

Tuesday: Come back

Wednesday: rest

Thursday: weapons

Friday: Legs

Saturday: Shoulder

Sunday: rest

After every strength training, abdominal muscle training. Then get on the treadmill, control the heart rate at 120- 140, and do aerobic running for 45-60 minutes.

* If there is enough time, choose the second schedule.

Chest:

Plane Smith bench press 4* 10- 12

Tilt up dumbbell bench press 4* 10- 12.

Flat/Uphill Dumbbell Bird 4* 10- 15

Rope clamp wardrobe 4* 10- 12

Back off:

Pull-ups (warm-up group) 3

High drop-down 5* 12- 12

Barbell rowing 4* 10- 12

Dumbbell rowing 3* 12

Boating 3* 12

Legs:

Smith squatted in front of the machine 4* 10- 12.

Huck Squat 4* 12- 15

Leg lift 4* 10- 12

Flexion and extension of quadriceps femoris/quadriceps femoris 4* 15

Jogging/treadmill 10 minutes

Two heads:

Instrument bending 3* 12- 15

Crank/straight bar bending 4* 10- 12

Standing dumbbells bend alternately 4* 12- 15.

Flexion and extension of prone barbell arm 5* 10- 12

Single-arm dumbbell concentrated bending 4* 10- 12

Three heads:

Smith machine narrow push 5* 10

Supine barbell arm flexion and extension 5* 10- 12

Sitting dumbbell bent behind the neck 5* 10- 12.

Straight down 4* 10- 12

Rope lowering 3* 15

Shoulder:

Smith recommended 5* 10- 12 behind the neck/in front of the neck.

Dumbbell push 5* 10- 12

Bending Dumbbell Bird 4* 10- 12

Bend down and lift the dumbbell side 3* 15.

Dumbbell side lift 5* 10- 12

Alternately lift dumbbell 3* 12- 15.

Abdomen:

Roman chair rolled belly 4* 15-20

Rope belly roll 4* 15-20

Lifting leg with weight 4* 15

From both ends * 15-20

Lower leg:

Smith heels * 10-20

Instrument lifting heel 5* 12- 15

(Actions can be found on the Internet, and related books are also introduced, so I won't go into details here. )

Diet before and after training is very important. Eating more vegetables is beneficial to relieve lactic acid accumulation. Supplementing a proper amount of carbohydrates before training, such as a banana and an apple, can improve blood sugar and is beneficial to training. Supplementing a lot of protein after training is beneficial to muscle recovery and growth.

For dinner, we should control the intake of carbohydrates, give priority to a high-protein diet, eat more crude fiber plants and eat less foods with high fat content.